Episode 3 - Fixing Plantar Fasciitis Requires Looking Above the Foot

Episode Summary:

In this episode Alison discusses the intricacies of foot mechanics, particularly focusing on plantar fasciitis and how whole-body movement patterns affect foot health in runners. She introduces her new program, The Foot Fix for Runners, designed to address common foot issues by retraining natural foot mechanics. Alison emphasizes the importance of moving through pronation and supination during running, explaining how body posture, hip rotation, and proper foot positioning are all interconnected. She provides actionable advice on improving foot strength and mobility, encouraging listeners to explore how their feet and body work together during running.

Key Takeaways:

• Whole-Body Movement Impacts Foot Health: Plantar fasciitis and other foot issues are not just about the foot itself but are influenced by the entire body's movement patterns, including posture, hip rotation, and overall body mechanics.
• Pronation and Supination Are Key for Efficient Running: Proper movement through pronation (lengthening and lowering of the arch) and supination (shortening and recoiling of the arch) is crucial for effective force generation and propulsion during running. Training the foot to move efficiently through these phases is essential for preventing and managing foot issues.
• Foot Strength and Mobility Should Be Trained Functionally: Instead of conventional exercises like toe scrunches, focus on exercises that mimic the natural movements of the foot during running, focusing on strengthening the foot's tripod structure and improving big toe extension for optimal forces generation.

Time Stamps:

[00:00] - Introduction of The Foot Fix for Runners

[02:09] - Plantar Fasciitis as a Full Body Problem

[4:32] - The Position of the Body Over the Foot

[13:59] - Movement Over the Foot

[18:52] - Movement In the Foot

[26:41] - Wrap-Up & Closing Thoughts

Resources Mentioned:

• Glute Accelerator: A FREE 7 Day Crash Course on Building Strong Glutes for Female Runners
• The Foot Fix: Ditch those frustrating foot symptom flare ups for good by addressing the underlying cause! 

Quotes:

“So ultimately, plantar fasciitis is a deficit in the ability to move through pronation and supination. In the foot, yes, but this deficit involves movement of the whole body together. So all the rolling and stretching, they may make you feel good in the moment. They may relieve the symptoms in the moment, but you aren't going to make any real lasting change without addressing these three pieces we're going to walk through here.”

“in the name of foot strength, normally what I see given to runners is things like towel scrunches with the toes to strengthen the foot. But when we look at how it's moving with the stride, we never scrunch our toes. At least I hope you're not scrunching your toes in your shoes.”

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